i-Channel Shelly Dose: ukuzivocavoca okukhulu kokunciphisa umzimba

Sivule isigaba esisha kuwebhusayithi yethu esinikezwe abaqeqeshi abavela ku-YouTube. Njengamanje ku-YouTube kukhona amathani eziteshi zevidiyo ezinikezelwe ukufaneleka. Isihloko sanamuhla sizonikezwa umqeqeshi uShelly Dose, onikeza izinhlelo ezijulile zokulahlekelwa isisindo, ukushiswa kwamafutha kanye nethoni yomzimba.

Incazelo isiteshi sokufaneleka nge-Shelly Dose

U-Shelly DOS ungumqeqeshi waseMelika oqinisekisiwe neminyaka yokuhlangenwe nakho ekuqhubeni amaseshini eqembu. Ngokusho kwakhe uthanda ukusebenza emakilasini okuqina, kodwa ubumnandi obukhethekile wenza izifundo ekhaya. Udale isiteshi se-youtube ukuze abelane ngolwazi lwami futhi athule abantu ngokufaneleka ekhaya. Manje isiteshi se-Shelly Dose singaphezu kwe-100 ehlukene ye-videotronic engezwa masonto onke kanye nokukhishwa okusha kwamakilasi.

U-Shelly ukhetha ukuqeqeshwa kwesikhawu esiphezulu, noma ngamanye amagama i-HIIT. Ubude bevidiyo buvamise ukuba yimizuzu engama-30-40, ngalesi sikhathi, uzoshisa inani eliphezulu lamakholori. Amakilasi aqukethe uchungechunge lwezikhawu zokuqina okuhlukahlukene ukushiswa kwamafutha okuphumelelayo nokulahlekelwa isisindo. Kubandakanya izinketho nokuqeqeshwa kwe-TABATA. Ngokwesisekelo sazo zonke izinhlelo kukhona ukuzivocavoca kwe-cardio kanye ne-plyometrics, ngakho-ke lawa mavidiyo awafanele wonke umuntu.

Phakathi kwevidiyo ethi Shelly ne-DOS Ukujima komthelela ophansi, okungajatshulelwa ngisho ungagqokanga zicathulo. Izinhlelo ezinjalo, nakuba ziphakamisa izinga eliphezulu, kodwa umthwalo emajoyini naseqakaleni liphansi kakhulu. Esiteshini kukhona nokuqeqeshwa kwamandla kwethoni yemisipha, kodwa ngokuvamile kuhlanganiswe nomthwalo we-aerobic. Amakilasi azothakazelisa futhi kulabo abathanda i-kickboxing: babe no-Shelly kanye namakilasi ambalwa asekelwe kuwo.

Ikakhulukazi emakilasini awudingi imishini eyengeziwe: ama-dumbbells kuphela, futhi noma kunjalo hhayi kukho konke ukuzivocavoca. Kodwa uShelley uzama ukushintsha izivivinyo esebenzisa inkundla yesinyathelo, i-bosu, ama-kettlebells, i-fitball. Ungathola amakilasi ngokuhambisana nemishini yezemidlalo onayo.

Ukuze uqonde ukuhlukahluka kokujima esiteshini se-Shelly Dose, sincoma ukuthi ukhethe uhlu lwadlalwayo. Lapho ungabona ividiyo ekhiqizwa izigaba:

  • Ama-Workouts HIIT (ukuqeqeshwa kwesikhashana okukhulu)
  • Amavidiyo Wokuzivocavoca Izingalo kanye ne-Abs (ingalo nesisu)
  • Uhlelo Lokuzivocavoca Lwezinsuku Eziyisi-7 (uhlelo olulungisiwe lwamasonto onke)
  • I-Tabata (TABATA Workout)
  • I-Kettlebell Workout (enezisindo)
  • I-Bosu Ball Workout (no-Bosu)
  • Isinyathelo sokusebenza (ngenkundla yesinyathelo)
  • Ukujima kwebhola lokuzinza (fitball)

Ubuhle nobubi bokujima i-Shelly Dose

buhle:

1. Iningi lemisebenzi ye-Shelly DOS imele ukuqeqeshwa kwe-high-intensity interval (HIIT). Lena indlela ephumelela kakhulu ukuze wehlise isisindo futhi ukhiphe isisindo esiningi.

2. I-Channel Shelly DOS ungathola zonke izinhlobo ezingenzeka zezinhlelo: i-cardio yesikhawu yethoni yemisipha, i-kickboxing, i-TABATA. Kukhona amakilasi ahlukene agxile esiswini, imilenze noma izandla.

3. Esiteshini nezinketho Ukujima komthelela ophansi (I-Low Impact) ozokwenza ngaphansi kwayo ungafaki zicathulo kanye nokucindezeleka okuncane emalungeni ezinyawo.

4. Emakilasini amaningi awudingi imishini eyengeziwe noma ama-dumbbells. Kodwa uShelly futhi unikeza ividiyo ye-DOS esebenzisa isiteji sesinyathelo, ibhola lokuzivocavoca, izisindo, i-bosu.

5. Ukuqeqeshwa kwenzeka ngaphansi komculo ojabulisayo endaweni evuthayo.

6. Amavidiyo amahhala futhi afinyeleleka kuwo wonke umuntu. U-Shelly ukhiqiza amakilasi amasha njalo.

bawo:

1. Ukujima okuningi kunamandla kakhulu. Zenzelwe izinga eliphezulu kanye nempilo enhle.

2. Ividiyo ishuthwe hhayi ezingeni lochwepheshe. Ukudubula kuwukubuka okukodwa kuphela.

Imizuzu engama-30 Isamba Sokujima Komzimba, I-Cardio + Izisindo Ukushiswa Kwamafutha Esekethe Ukujima

Izibuyekezo ngokujima kwe-Shelly Dose:

 

Uma usukulungele ukusebenzela ukuqina kwami ​​​​ngokuqeqeshwa kwesikhashana okukhulu, uzokwazi ukuthola amakilasi afanelekile we-Shelly DOS. Bhalisela isiteshi sakhe sevidiyo futhi uthuthukise ikhalenda lakho lokufaneleka izinhlelo ezintsha nezisebenzayo. Sincoma futhi ukuthi ufunde: Izinhlelo eziphezulu eziphelele zomfundi othuthukile.

Ukuze ulahlekelwe isisindo, i-Cardio Workout

shiya impendulo